Insomnia is not getting enough sleep, either because you can’t fall asleep or you can’t stay asleep. Most of us suffer the occasional bad night’s sleep, but when it goes on for three or more weeks it can be very concerning, potentially dangerous (since it affects your ability to do things properly and safely) and can affect your health.
If you are not suffering from a diagnosed physical or mental health problem, or adversely affected by medication, drug or alcohol, then the next things to consider are your environment, lifestyle and routines, which may be contributing to the problem. Making changes here will very often resolve your sleeping problem, and you can easily find lots of advice to help. The following tips for getting better night’s sleep are a good start.
Getting the Basics Right: 9 Solid Tips for a Better Night’s Sleep
If you have sleep problems, you should start with this checklist first..
- Regular exercise – even 20 to 30 mins of activity helps, and not necessarily all in one session! E.g. a brisk walk, a bicycle ride or a jog, scheduled in the morning or early afternoon.
- Use light and dark to set your body clock – make the room dark when you want to sleep (or mask your eyes); when you get up, open the blinds/curtains, go outside or if not, turn on the lights.
- Don’t nap – if you must nap, do it early afternoon for 30 minutes tops.
- Alcohol, caffeine, smoking – alcohol affects sleep quality and may wake you, and caffeine effects can linger for twelve hours.
- Food and drink – fatty or rich food may keep you up; spicy or acidic foods may cause stomach trouble and heartburn; drinks may result toilet trips!
- Your bed! – Is it appropriately supportive/large enough? Consider a quality pocket-sprung or memory foam mattress. Reserve your bed for sleeping – not reading, watching telly etc.
- Sex – Sexual activity before bed is well-known to help with sleep.
- Your environment – is where you sleep really conducive to rest and relaxation? Consider noise, temperature, clutter and even decor.
- Sleep “APPS” – the following may be worth a try: http://sleepyti.me helps you set the correct bedtime for when you want to wake up, and sleepcycle.com uses your phone to actually monitor your sleep.
The Inner Game for Good Sleep
If you are still having problems, there may be things on your mind – some of which you may have tried to ignore or put out of your mind. This aspect is very well suited to treatment with hypnotherapy and NLP.
Read more about the How to Train Your Mind For Better Sleep and the Inner Game for Good Sleep in my short post which also gives you instant access to two free Hypnosis Audios to help with insomnia and getting a better night’s sleep.
Imgage courtesy of FrameAngel at FreeDigitalPhotos.net